Fundamental Movement Patterns

Anatomical Position

Standing upright, arms at side, palms supinated, feet flat on the floor, facing straight ahead.

Sagittal Plane

Divides the body into left and right, allowing rotation on the frontal axis for front and back movements.

Frontal Plane

Divides the body into front and back, allowing rotation on the sagittal axis for side to side movements.

Transverse Plane

Divides the body into top and bottom, allowing rotation on the longitudinal axis. (like a beyblade)

Flexion

Angular movement that decreases the joint angle.

Extension

Angular movement that increases the joint angle.

Adduction

Movement towards the midline, resulting in a decrease in angle.

Abduction

Movement away from the midline, resulting in an increase in angle.

Internal Rotation

Rotational movement toward the midline of the body.

External Rotation

Rotational movement away from the midline of the body.

Insertion

The location where the muscle attaches, typically on the bone, pulling closer during contraction.

Monoarticulate

A muscle that crosses one joint.

Biarticulate

A muscle that crosses two joints.

Functional Fitness

• Have the physical capacity of perform activities of daily living safely and independently without undue fatigue

  • Strength

SAID Principle

The principle that optimal transfer of exercise benefit is achieved when movements and intensities closely match the demands of a task.

Fundamental Movement Patterns

Basic patterns including squat, hip hinge, lunge, push, pull, and rotation.

Concentric Phase

The phase of an exercise where the muscle shortens while producing force.

Eccentric Phase

The phase of an exercise where the muscle lengthens while controlling the load.

Valsalva Manoeuvre

• Force exhalation against a close glottis

• Increase abdominal pressure which can stabilize the spine

• Increase health risk for those with vascular diseases

Coaching Techniques

Using verbal and non-verbal cues to help improve movement skills.

Learning Through Association

Linking new concepts to things someone is already familiar with to enhance understanding.

Optimal Learning Environment

Creating conditions that allow for effective instruction and skills development without overload.